WARMUP: Peabody did some stuff
THE THANG: Peabody did some stuff. UHaul did some stuff. Tesh did some stuff
ANNOUNCEMENTS: “Let’s go to Starbucks at Baxter.”
WARMUP: none
THE THANG: three fathers WOD, vacuum cleaners until fail, 4-corners ladder (5,10,15,20 reps at each corner) with 8ish exercises. Pax used sidewalk chalk to initial their completion of each round
MARY: motivators from 6 down
ANNOUNCEMENTS: final countdown, 9/11 convergence
COT: prayers for school teachers & students, and grateful hearts
WARMUP: Mosey for a short lap then circle up for SSHs, Windmills, Low slow squats, Merkins, and Hillbilly Walkers.
THE THANG: I’m a big fan of simple yet difficult. So I stole some things from rucking and repurposed them.
First thing was 15 min AMRAP of the following 3 things:
15-High pulls, 15-Swings, and 15-Overhead squats.
Not going to lie, I thought we were close to time and then looked at watch and it said 7 minutes. Finished up then moved over to far parking lot.
Buy-in=4 line suicide with 5 bombjacks at each line
8 rounds of the following:
5 Burpees
8 Curls
8 Triceps
8 Mountain Climbers
8 Merkins w/bell pull thru
We got through about 5 rounds before time was running short. So finished up with run across lot for 10 bombjacks then grab the bells and head back to COT.
Finished with 10 bell overhead big boys and 10 flutters.
I definitely don’t do kettlebell workouts enough. I need to do a better job of working it into my rotation. I also need to be better prepared. I thought Uhual would bring some music but he didn’t show this morning. So the PAX made up for it in mumblechatter. I appreciate all the PAX coming out this morning and Battle-bot for the Q opportunity.
WARMUP:
Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations
THE THANG:
Slapshot’s Pain Station:
Each Pax performs
50 Merkins
100 LBCS
50 HR Merkins
100 4-CT Flutters
Every minute a timer would go off and we’d run from one side of the “track” to the other. We would then do two burpees and resume the exercises.
Group 4 only had 3-4 minutes left so we did 10 Burpees OYO then Captain Thor until 5:55.
Badland’s Pain Station:
10 rounds Tabata – 45sec work 15sec rest –
SSHs, Freddy Mercuries, high knees taps, American Hammers, mtn climbers, laying Leg Raises, In and Out Plank Jacks, J-Los, star crunches, high knee goofballs
Punchlist’s Pain Station:
Light Pole Speed Drills –
5/10/15 Merkins
5/10/15 CDD’s
5/10/15 Bonnie Blairs
Bear-pees to finish
Shady’s Pain Station:
Sheet 1: 10 diamond Merkins, 20 Merkins, 30 Mountain Climbers, 40 Seal Jacks, 50 American Hammers, 50 Shoulder Presses, 40 Crab Cakes, 30 Flutters, 20 Big Boy Situps, 10 Flying Squirrels
Sheet 2: 10 Burpees, 20 Knee to Chest jumps, 30 Carolina Dry Docks, 40 Plank Jacks, 50 LBCs, 50 Squats, 40 Dips, 30 Calf Raises, 20 Wide Arm Merkins, 10 Dive Bombers
Each sheet ~50 yards apart. Do the top exercise on sheet 1, run to sheet 2 for first exercise, then run back to sheet 1 and do 2nd exercise…and so on. Furthest we got was 50 shoulder presses and 50 squats. And we had awesome music courtesy of Detroit.
Great job Qs
COT:
Today we came to support our brother, Shower Curtain. He is recovering from his injuries and will need our help and support for several months to come. More than a workout!
WARMUP: standard stuff really
THE THANG: kettle bell sets sorted by full body , legs, arms, and core. Mixing in some new exercises and flows.
MARY: last 5 minutes
ANNOUNCEMENTS:
COT:
WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC)
THE THANG:
perform 20 reps of exercise then run 100yds before performing next set
5 sets – deadlifts
4 sets – bent over rows
3 sets – sumo squat/high pulls
2 sets – thrusters
1 sets – curls
MARY:
Death by Kettlebell
set 1 minute recurring timer:
perform increasing reps of exercise until you fail to complete number of reps before timer expires
Kettle bell swings: 5, 10, 15, etc
most failed at 35 reps
chest press: 15, 20, 25, 30, max
ANNOUNCEMENTS: 10 yr anniversary stuff – check newsletter
COT: gotta be there
WARMUP: various warmups done
THE THANG: partner up-100 merkins, 200 Bobby hurleys, 300 single count mtn climbers.
Mosey to wall- wall sits while pax broad jump length of group x 2, 10 step ups, 10 derkins, 10dips at courtyard x 3 sets, mosey to playground 5,4,3,2,1 pull-ups and burpees. Indian run back to COT for 1 to 2 min of Mary.
MARY:
ANNOUNCEMENTS: final countdown, dam 2 dam, trash pickup
COT: prayers for metro brothers family, prayer for marriages, pray for bobbers friend who was at incident where one of his friends was tragically killed.
WARMUP:
20 x SSH
20 x Windmill
20 x Moroccan night clubs
20 x Peter Parker’s
20 x Imperial Walkers
Mosey: shuffle left / right, karaoke left/ right, toy soldiers, nur
THE THANG:
Millenial
– PAX does 100 each exercise
– Runs a 100 M lap together
– 10 cycles total. (100 exercise + 100 m lap = 200 x 10 cycles = 2000)
– 1st person to 100, cycle ends, and we run together. Everything is complete as 1 unit.
– Faster runners plank for the 6.
– Last cycle is 100 burpees on Q. Q can be rotating or by One Q
1) SSH
2) Lunges
3) Merkins
4) LBCs
5) Mtn Climbers
6) Flutters
7) Calf Raises
8) Dying cockroach (abs)
9) Squats
10) Burpees
How it actually ran: YHC thought 100m was too short so it ended up being a quarter mile loop. By #6 I had to shorten it back down to 100m. We ran out of time for all Burpees – it was 10 OYO at the end.
@Band Camp was the exercise and lap leader (King)
@Paddle was right behind him on the laps
@Grinder dominated the leg workouts
@Tesh destroyed the abs and merkins. Shirt remained on.
@Yardsale and @Cubbie followed in suit.
At the end, I discussed how large obstacles may seem at first. If you can tackle them as a team, you start to see progress.
Think about this in life. Find other men to do daily battle with. Learn, grow, hold each other accountable. Link up them in a Shieldlock group. Watch your King, Queen accelerate.
ANNOUNCEMENTS: Prayers for kids and teachers – back to school
COT: Cubbie closed out in prayer.
WARMUP:
Tesh called 10 SSH
Band Camp:
IW
HW
Slight mosey
Merkins
Moroccan Night Clubs
(Then I realized Tesh had handed the Q over completely)
THE THANG:
4 min w/o setting the bell down
30 sec 1 hand swing R
30 sec 1 hand swing L
30 sec racked reverse lunge R
30 sec racked reverse lunge L
30 sec clean R
30 sec clean L
30 sec squat & press R
30 sec squat & press L
Mosey/Yoga/burpee in between rounds
Got 3 rounds….was challenging
Burpee snatches
MARY: Airborne’s hip routine
ANNOUNCEMENTS: everybody likes reading David Goggins apparently
COT: prayers!
Snatch to waiter carry suicides with exercises at the baseline and at the turn.
Baseline – Merkins
20 yds – squats
30 yds – tricep extensions
40 yds – burpees
50 yds – American Hammers
Break up rounds with deadlift sets.